4.30.14
CFE:
MOB
DYNWU
WOD:
4 by 800mÂ
Between Each Run Complete
15 KB SDHP
15 KBS
16 Alt Lunge w KB
CF:
MOB
DYNWU
A. Bench Press
10 @ 60%/ 10 @ 70%/ 10 @ 70%/ 10 @ 70%
B. 3 RFT. 9M CAP.
8 HSPU
16 Banded DL (185/135)
8 Alt Wgtd Pistols (53/35)
C. Speed Work:
3 Rounds:
6 by 50m. All Out! On Straight Away, Sprint 50m. Turn and go 6 times. Score Fastest Round.
4M Rest between Rounds (Do NOT shorten the Rest Period)
After last set of 6 by 50m, Rest 4M and then Sprint 400 for Time.